Gut-Healthy, Rainbow Rice Salad

by | Sep 27, 2018 | Recipes, Vegan / Vegetarian, Vegetables and Sides

Eating the “colors of the rainbow” helps us stay healthy by providing special plant chemicals, found in the pigment of the plant, that support many aspects of our health.

This recipe provides the colours: Red, orange, green, blue/purple, white/tan and yellow, which is all 6 colours of the phytonutrient rainbow, making this a “Full Spectrum” dish.

Cooked and cooled rice provides Resistant Starch, which helps promote beneficial bacteria in the gut! It is also a good way to use up leftover rice. Be sure to use day-old rice, or at least cold rice as warm, fresh rice absorbs too much liquid. You may vary the ingredients to your tastes and dietary needs.

Ingredients:

  • 2 cups day old rice (use black, wild, wide jasmine etc, or a mix), or fresh, cooked and cooled cauliflower-rice if you don’t tolerate grains
  • 1 cup fresh peas
  • 1/2 cup mange tout, blanched and
    sliced into bite-sized pieces
  • 1/2 cup pomegranate seeds
  • 1/2 cup yellow pepper, chopped into small pieces
  • 1/2 cup roasted sweet potato or butternut squash
  • Sprinkling of almonds or pine nuts to serve
 

  •  1/4 cup rocket leaves
  • 1/4 cup olive, hemp or macadamia oil
  • 1/4 cup red wine vinegar
  • 1 garlic clove, crushed (optional)
  • 1/2 tsp sea salt
  • 1/4 cup fresh herbs of choice – basil, tarragon, mint or coriander, chopped
  • 2 tablespoons fresh ginger, grated
  • 2 Tablespoons of Tamari or Coconut Aminos (optional)

 

 

Mix all ingredients.

Keeps well; is even better the second day.

Serves 4

Robyn Puglia
FdSc DipION IFMCP
mIFM mBANT

My mission in life is to share my knowledge in order to help people heal. I love to unravel the health stories and the biochemistry to get to the heart of the problem, and to help support nutritional and lifestyle changes that have the ability to transform people’s health. I have seen incredible changes in the health of my clients, and I hope to do the same for you.

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